Know Your Stones...Protect Your Kidneys (cont.)

Too much of a good thing: When it comes to vitamins, more is not
always better. For this reason, tolerable upper limits (UL) have been set to let
people know what level they need to stay below to avoid any harmful health
consequences. There is some evidence to suggest that ascorbic acid (vitamin C)
taken in high doses can increase stone formation in people who are at risk. In
order to avoid this increased risk, you will need to stay below the UL of 2,000
mg/day that has been set for ascorbic acid. An 8-ounce cup of orange juice
contains only about 130 mg of vitamin C, so the most likely way to exceed the
safety limit would be through supplements. If you do take a vitamin supplement,
be sure to read the labels carefully and speak with your physician if you have
any questions.

The oxalate & calcium connection: It was once believed that dietary
calcium and oxalate needed to be reduced in order to prevent the formation of
calcium oxalate stones. Research has now shown that calcium is actually needed
when ingesting oxalate-rich foods in order to assist with decreasing the
absorption of the oxalates. The other necessary intervention is to limit your
overall intake of oxalate-rich foods. These foods include beets, chocolate,
coffee, cola, nuts, rhubarb, spinach, black tea, and wheat bran.

Weight it out: One of the numerous health benefits of weight loss
could be lowering your risk of kidney stones. In a recent study of over 200,000
people, being obese and gaining the most weight over the 46 year follow-up
period put people at the greatest risk for kidney stones. The risk was solely
based on weight and not the diet or fluid intake. If you are overweight, cutting
your calories and following a well balanced diet may be the key to kidney-stone
prevention.

How can your diet decrease the risk for calcium stones?

Calcium connection: It was once believed that dietary calcium was
responsible for calcium stones, and the recommendation was to avoid calcium rich
dairy products. Numerous studies have now refuted this advice. In fact, foods
high in calcium, including dairy products, are believed to help prevent stone
formation. One study of over 45,000 men found that those who consumed fewer than
850 mg of calcium per day were at an increased risk for kidney stones. The goal
is to meet the guidelines for an adequate intake of calcium through your diet.
The Recommended Adequate Intakes set for calcium are:

Fluid fix: Drinking enough fluid will reduce the concentration of
stone-forming minerals in the urine by diluting it. The goal is to drink at
least 10 full glasses of fluid each day (at least half should be water) in order
to produce over 2 quarts of urine on a daily basis. The average daily output of
urine is about 1½ quarts, so this is somewhat higher. Some ways to reach your
fluid goals are: